Maryon Stewart

My sister and I are in our early forties and recent bone density scans show our bone mass lower than it should be for our age. We have been offered HRT, but are not keen to take it in the long-term. We wonder if there are any natural steps we could take, apart from the calcium we take, to prevent following in our mother's footsteps?

Maryon's Answer:

Research shows that bone loss can be reduced by following a phytoestrogen rich diet, particularly including soya products. One study showed that consuming 60 – 70 mg of isoflavones per day for 12 weeks decreased the bone dissolving cells, osteoclasts by almost 14% and increased the bone forming cells, osteoblasts, by over 10%. Another type of isoflavone, Rimostil, which contains 40mg of red clover (available from www.naturalhealthas.com), has been shown in a clinical trial to increase cortical bone mass by up to 4% within 6 months.

In addition you can protect your bones by taking regular weight bearing exercise and consuming foods rich in calcium, magnesium and essential fatty acids, like whole grains, green leafy vegetables, oily fish, nuts and seeds as well as low fat dairy products, margarine, semi-skimmed milk, eggs, or fortified cereals, as these are rich in vitamin D. Reduce your intake of salt and salty food, restrict alcohol to a maximum of three to four drinks each week and if you smoke, try to give up or cut down.

Women who stop smoking and drinking at the time of the menopause may reduce their hip fracture rate by as much as 40 per cent.